Much of my clinic practice is based around nutrition as it is my observation and belief that good health cannot be achieved without a balanced diet and good digestion.  Most people have nutrient deficiencies and sometimes nutrient excess which can cause relative deficiencies of nutrients.   For example copper can be high relative to zinc and iron and blocks their action in the body.  This can be a common cause of low energy and fatigue.

Sometimes people are not prepared to alter their diets a great deal. “It’s all too hard with my busy lifestyle” or similar explanations.  These people are often content to take supplements to make up for the deficiencies.  Supplementation can be good when levels of nutrient are very low but so is eating foods containing the nutrients we need.  Clients often ask me to write down for them the foods containing particular nutrients so I have decided to put all this information and more in this article.Remember that minerals are only in a particular food if they are in the environment of the plant or animal.  If the mineral is not in the soil, for example, it will not be in the plant or animal that eats things grown on the soil.  In Western Australia the soils are deficient in zinc so unless it is added to the soil or to the food it will not be in the food.  In New Zealand soil there is very little selenium. Feeding cattle too much grain can also have the effect of depleting them of zinc just as it does for humans.  Milling of grains also depletes the foods of nutrients. Exposure to heat and sunlight also affects the nutrient levels.

Nutrient Food Lists (Excellent & Good Sources)


Vitamin A

Apricots, Tuna, Fish liver oils (Salmon Cod Halibut), Egg yolks, Carrots, Kohlrabi, Mint, Squash, Yellow vegetables, Mangoes & Peaches, Papaya, Kale, Whole milk and milk products, Green leafy vegetables, Butter, Barley grass, Watercress, Prunes, Dried banana, Collard, Chives, Sweet potato, Cantaloupe, Spinach.

Vitamin B1*(Thiamine)

Asparagus, Beef, Lamb, Pork, Liver, Macadamia & Brazil Nuts, Pine, Cashew & Hazel nuts, Walnuts & Chestnuts, Spirulina, Wheat germ, Whole grains (milling loss can be up to 80%), Brewer’s yeast, Rice & Rice Bran, Organ meats, Salmon, Eggs, Legumes, Chickpeas, Kidney and Navy beans, Soybeans & Lima beans, Broad beans & Pinto beans, Sunflower seeds, Flax & Sunflower seeds, Blackstrap molasses, Brown rice.

Vitamin B2(Riboflavin)

Fish, Pork, Eggs, Cheese, Milk, Yoghurt, Almonds, Chicken, Wheat germ, Brewer’s yeast, Beef kidney, Organ meats, Lima beans, Currants, Sprouts, Broccoli & Avocado, Cereals, Pinto & White beans, Lentils, Rye, Kale, Soy & Broadbeans, Cashews, Mushrooms, Rice, Millet.

*Needs magnesium to activate this vitamin in the body.

Vitamin B3

Rice & Rice Bran, Wheat Bran, Peanuts & Almonds, Beets, Brewer’s yeast, Pork, Turkey, Chicken, Veal, Lamb, Fish, Salmon, Tuna, Sunflower seeds, Pumpkin seeds, Mushrooms, Wheatgerm, Millet, Pinto Beans, Cowpeas, Barley, Dates, Sesame seeds, Wild rice, Wheat bran, Sorghum.

Vitamin B6

Avocado, Banana, Brewer’s yeast, Carrot, Chicken, Eggs, Oatmeal, Walnuts & Hazelnuts, Rice Bran, Pecan & Chestnuts, Peanuts, Brazil nuts, Sunflower seeds, Sesame seeds, Pumpkin seeds, Rye, Barley, Almonds, Rice, Figs, Olives, Potato, Yoghurt, Lettuce, Celery, Kale, Buckwheat, Cabbage.

Vitamin B12

Yoghurt, Cheese, Fresh Fish, Milk, Eggs, Fermented foods, Brewer’s yeast, Alfalfa, Cauliflower buds, Brains, Clams, Liver, Meat, Oysters,

Vitamin C

Aloe Vera juice, Blackcurrants, Broccoli, Brussel Sprouts, Kale, Parsley, Citrus Fruits, Mustard Greens, Watercress, Cauliflower, Spinach, Lychees, Turnip & Turnip greens, Orange peel, Capsicum, Guava, Cherry, Acerola, Collard Leaves, Currants, Cantaloupe, Fennel

Okra, Peas, Melon, Loganberry, Blackberry, Pineapple, Fresh beans, Tomato, Sweet Potato, Mung bean sprouts, Leek, Parsnip, Radish, Strawberries, Kumquat, Asparagus, Lettuce

Vitamin D

Sunshine, Sunflower seeds, Alfalfa sprouts, Sunflower sprouts, Mushrooms, Eggs, Seafood, Fish liver oils, Natural cheeses, Butter, Milk.

Vitamin E

Wheatgerm oil, Almonds, Tahini, Sesame seeds, Peanuts, Cucumber, Brazil nuts, Hazelnuts, Walnuts, Millet, Wheat, Rice, Sunflower seeds, Pumpkin seeds, Safflower seeds, Oats, Pecan nuts, Apples, Tomatoes, Banana, Oranges, Avocado, Peas, Kale, Spinach, Asparagus, Beef, Corn, Eggs.

Vitamin K

Spinach, Parsley, Watercress, Green vegetables, Alfalfa sprouts, Beetroot greens, Green beans, Cucumber, Leek, Dandelion, Kelp, Endive, Chives, Sprouted seeds, Fresh fruits.

Some Lesser Known Vitamins

Vitamin B15

Vitamin B15 improves the body’s ability to utilise energy from food, helps prevent premature aging, and helps prevent fat deposits in arteries, and may help with mental and emotional problems and it is known to increase the body’s use of oxygen. Possible therapeutic uses: rheumatism, angina, heart troubles, asthma, hypertension, emphysema, alcoholism, cancer, cirrhosis of the liver, hepatitis and high cholesterol.

Apricot kernels, Pumpkin seeds, Rice bran, Sesame seeds, Oats, Wheatgerm, Wheat bran, Rice, Millet, Rye, Barley, Soyabeans, Lentils, Raisins, Fresh fruit, Sprouted grains and legumes, Sunflower seeds, Brewer’s yeast, Fresh vegetables.


Is essential for the cellular growth of all body tissue. It is needed for proper utilization of proteins, folic acid, vitamins B5 & B12. Deficiency signs are lack of appetite, sleeplessness, muscular pains and nervousness, dermatitis, mental depression and baldness.Walnuts, Almonds, Peanuts, Sesame seeds, Sunflower seeds, Brewer’s yeast, Mushrooms, Raisins, Soya beans, Cucumber, Apples, Wheat, Blackcurrant, Grapefruit, Melons, Tomato, Rye.


Assists in the digestion of all types of fatty foods. Choline also assists in repair of damaged kidneys, liver, brain and the heart muscle and it strengthens weak blood capillaries. In order to be effective you must have enough B vitamins. It is essential for a good nervous system. It assists with liver and gallbladder function and foods containing choline are natural cholesterol dissolvers Lecithin*, Spinach, Corn, Asparagus, Green beans, Soya beans, Brewer’s yeast, Tahini, Sesame seeds, Pecans, Wheat, Oats, Wheatgerm, Peas, Cabbage, Carrots, Turnips, Peanuts, Rice bran, Potatoes, Millet, Dates, Sprouted seeds, Sunflower seeds, Almonds, Fresh fruit, Fresh vegetables and vegetable juices.

Folic Acid

Is essential for the health of the entire nervous system, production of red blood cells, the building of body proteins, and stimulates the production of hydrochloric acid necessary for proper breakdown of proteins in the stomach. Proper genetic expression is impaired if folic acid is deficient. It is required for the prevention of blood disorders and for the absorption of iron and calcium. The use of the contraceptive pill rapidly depletes the body of folic acid.Green leafy vegetable, Fresh Fruit, Potatoes, Almonds, Cauliflower, Sprouted seeds, Legumes, Whole Grains, Wheatgerm, Beetroot, Peas, Parsnip, Kale, Broccoli, Pears, Apples, Sweet corn, Soya beans, Lima beans, Brewer’s yeast.


Are usually found with vitamin C containing foods and are essential for the good health and proper permeability of our capillary system. They help maintain a strong capillary system helping to prevent haemorrhages. They also play a role with vitamin C in maintaining connective tissues and building barriers to infection. Bioflavonoids are found in the pith of citrus fruits and in other foods listed.Oranges, grapefruit, apricots, black currants, buckwheat, cherries, lemons, limes, garlic, onions, red wine, rose hips, skins of fruits, vegetables and soy products, sprouted shoots of green plants.

*Lecithin should not be taken if the person has excessive lead levels as it prevents excretion of this toxic metal.



Hazelnuts, Brazil nuts, Walnuts, Collard and Kale leaves, Almonds, Parsley, Dandelion greens, Watercress, Chick peas, White beans, Pistachio nuts, Sunflower seeds, Dairy products, Eggs, Green leafy vegetables, Sardines, Soya beans, Buckwheat, Turnips, Beetroot greens, Broccoli, Broadbeans, Rhubarb, Spinach, Okra, Dried Prunes, Swiss chard, Endive, Lentils, Rice bran, Macadamia nuts, Cabbage, Celery, Leek, Lima beans, Pecans, Wheatgerm, Lettuce, Pumpkin seeds, Cashew nuts, Barley, Chestnuts, Oranges, Dried Apricots.


Kelp, Almonds, Barley, Brewer’s yeast, Figs, Mineral Water, Molasses, Parsnips, Wholegrain cereals, Eggs, Sesame seeds, Peanuts, Hazelnuts, Soyabeans, Lima beans, Walnuts, Millet, White beans, Wheat, Red beans, Pistachio nuts, Pecan nuts, Wild Rice, Rye, Beetroot greens, Spinach, Rice, Lentils, Dates, Collard leaves, Banana, Brussel sprouts, Garlic, Prune, Kale, Raisins, Beans, Blackberry, Loganberry, Carrot, Broccoli, Cauliflower, Leek, Olives, Celery, Asparagus.

*For proper absorption of magnesium, calcium and phosphorus, vitamins B6, C, D and protein are required.  Factors inhibiting magnesium are coffee, alcohol, tobacco, stress and excess copper levels.


Kelp, Olives, Spinach, Anchovies, Bacon, Bologna sausage, Brains, Celery, Cheese, Clams, Corned Beef, pickled Olives, Sardines, Salted butter, Sauerkraut, Processed meats, Potato chips, Table salt, Sunflower seeds, Carrot, Parsley, Lentils, Raisins, Artichoke, Watercress, Turnip, Beetroot, Collard, White beans, Radish, Cashews, Broccoli, Brussel Sprouts, Parsnips, Prunes, Sweet potato, Nectarines, Cucumber, Leek, Mango, Pinto beans, Capsicum, Cauliflower, Snap peas, Lettuce, Onion, Honeydew melon.


All Vegetables are a good source of potassium, Soyabeans, Lima beans, Rice bran, White beans, Wheat bran, Pinto beans, Red beans, Pistachio nuts, Chestnuts, Lentils, Almonds, Raisins, Parsley, Sesame seeds, Peanuts, Dates, Figs, Watercress, Pecan nuts, Parsnips, Garlic, Avocado, Watercress, Rye, Cashews, Walnuts, Millet, Collard, Fennel, Broccoli, Kale, Banana, Celery, Pumpkin, Beetroot, Radish, Apricots, Avocado, Citrus fruits, Dates, Milk, Potato, Sardines, Sunflower seeds, Nectarines, Macadamia nuts, Blackcurrants.


Fish, Meat, Poultry, Eggs, Legumes, Milk and Milk Products, All Nuts, Whole Grain Cereals, All Seeds, Brussel Sprouts, Prunes, Kale, Parsley, Asparagus, Cauliflower, Cabbage, Spinach, Leek, Onions, Broccoli, Collard leaves, Sweet corn, Kelp, Garlic, Figs, Parsnip, Watercress, Potato, Endive, Artichoke, Wheatgerm.


Oysters, Squash seeds, Sunflower seeds, All seafood, Organ meats, Mushrooms, Brewer’s yeast, Soybeans, Eggs, Wheatgerm, Meats, Turkey, Brazil nuts, Almonds, Hazelnuts, Walnuts, Rice, Barley, Rye, Wheat, Olives, Pumpkin seeds, Wheat bran, Millet, Garlic, Onions, Oats, Asparagus, Lettuce.

*Remember if it’s not in the ground it’s not in the food.


Almonds, Apricots, Avocado, Rice bran, Pumpkin seeds, Sesame seeds, Sunflower seeds, Wheatgerm, Soybeans, White beans, Lima beans, Pistachio nuts, Cashews, Raisins, Wheat, Parsley, Lentils, Mung beans, Broadbeans, Chickpeas, Liver, Kidneys, Pine nuts, Poultry, Artichokes, Chestnuts, Beetroot greens, Spinach, Dates, Figs, Fennel, Kale, Barley, Pecans, Macadamia nuts, Turnip, Olives, Coconut, Watercress, Endive, Rice, Collard leaves, Brussel sprouts, Loganberry, Blackcurrant, Cauliflower, Broccoli, Cucumber, Leek, Strawberry, Asparagus, Onions.


Almonds, Avocado, Beans, Broccoli, Buckwheat, Sunflower seeds, Sesame seeds, Brazil nuts, Hazelnuts, Pecans, Walnuts, Pistachio nuts, Chestnuts, Coconut, Peanuts, Wheat, Soyabeans, Rice, Wheatgerm, Parsley, Spinach, olives, Dates, Apple, Apricots, Beetroot, Broccoli, Pears, Bananas, Oysters, Mushrooms, Chocolate, Lamb, Pork, Prunes, Wholegrain cereals,


Chestnuts, Brazil nuts, Almonds, Peanuts, Pecans, Coconut, Buckwheat, Barley, Kidney beans, Lima beans, Pineapple, Beetroot, Parsley Olives, Organ meats, Sunflower seeds, Avocado, Turnips, Walnuts, Carrots, Legumes, Celery, Apples, Cucumber, Parsnips, Chives, Lemons, Pears, Melon, Avocado, Blackberry,


Cauliflower, Kale, Brussel sprouts, Snap peas, Cabbage, Cucumber, Okra, Lettuce, Avocado, Tomato, Asparagus, Hazel nuts, Raspberry, Leek, Chives, Peas, Celery, Red currant, Spinach, Parsnip, Fish, Onions, Garlic, Eggs, Meats, Horseradish, Hot Chilli Peppers, Blackcurrants, Turnip greens, Carrots, Eggplant, Brazil nuts, Potato, Peach, Soyabeans, Artichoke, Mushrooms, Barley, Apple, Watermelon, Strawberry, Oranges, Pumpkin, Cherries, Rhubarb, Raisins, Limes, Lima beans, Sweet corn, Pineapple.


Broccoli, Orange Juice, Honey, Grapes, Raisins, Clams, Apples, Whole grain cereals, Brewer’s yeast, Black Pepper, Asparagus, Beer, Cheese, Eggs, Grape juice, Potato, Prunes, Shrimp, Lobster, Mushrooms, Peanuts, Liver, Yeast.


Beans, Buckwheat, Black eye peas, Lentils, Milk, Kidney, Dark green vegetables, Cauliflower, Whole grains, Peas, Pork, Soyabeans, Yeast, Wheatgerm, Sweet peas, Navy beans, Lima beans, Oats, Legumes, Sunflower seeds, Organ meats, Oysters, Lamb


Butter, Brazil nuts, Tuna, Herring, Alfalfa, Barley, Broccoli, Cashews, Celery, Eggs, Fish, Garlic, Brewer’s yeast, Organ meats (chicken livers), Breast milk, Peanuts, Whole grains, Sesame seeds


Deficiency states of this mineral may be associated with reduced thyroid function, diabetes and insulin resistance. Vanadium is a component of Glucose Tolerance Factor along with vitamin B3 and Chromium. Vanadium may mimic the action of insulin. Vanadium is only required in trace amounts and is contained in the following foods:Black Pepper, Chicken fat, Dill seeds, Corn, Linseeds, Mushrooms, Parsley, Rye, Shellfish, Seafood, Soybeans.


Asparagus, Cod, Dairy products, Garlic, Iodised Salt, Lima beans. Mushrooms, Oysters, Sunflower seeds, Seafood, Kelp, Turnip & turnip greens, Kale, Okra, Strawberry, Peanuts, Capsicum, Collard, Artichoke, Eggplant, Onions, Apple, Potato, Peaches, Snap peas, Cabbage, Lettuce, Loganberry, Carrot Tomato.

*Deficiency symptoms include liver cell membrane damage due to oxidant stress, Neonatal jaundice due to a breakdown in red blood cell membranes, platelet problems due to cell membrane damage.

Vitamins and Minerals[1] Needed to Support Elimination of Copper Excess and Foods Containing Them[2]

Vitamin E

Almonds, Eggs, Tuna, Sunflower seeds, Soybeans, Asparagus, Broccoli, Brussels sprouts, Carrots (not carrot juice), Celery, Swiss chard, Green beans, Parsley, Pumpkin, Spinach, Tomatoes, Tomato Juice, Tomato paste, Black currants, Elderberries, Figs (fresh), Gooseberries, Seedless grapes, Kiwi Fruit, Logan berries, Melons, Mulberries, Oranges + orange juice, Nectarines, Papaya, Peaches, Raspberries, Blueberries.

Vitamin C

Grapefruit, Black currants, Elderberries, Gooseberries, Seedless grapes, Kiwi fruit, Logan berries, Melons, Mulberries, Oranges + orange juice, Papaya, Strawberries, Mandarins, Brussels Sprouts, Broccoli, Cabbage, Cauliflower, Kale, Peas, Sprouted alfalfa.


Seafood, Eggs, Soybeans, Lamb, Sunflower seeds, Turkey, Pumpkin seeds.


Lentils, Eggs, Jerusalem artichokes, Beets, Green beans, Leeks, Lettuce, Capsicum, Tomato paste, Spinach, Tuna Trout, Lamb, Parsley.


Beans, Peas, Butter, Lamb, Kidney, Legumes, Lentils, Lima beans, Oats, Soybeans, Sunflower seeds, Wheat germ.

The foods listed are low in copper as this mineral tends to accumulate in the body.  Zinc, iron and molybdenum are copper antagonists as is vitamin C.  Vitamin E helps with copper burden.

Sources for this Article and further reading:  Nutrition Almanac; John Kirschmann and Nutrition Research Inc., Visual Textbook of Nutritional Medicine; Igor Tabrizian.; The Nutrient Bible, Seventh Ed. Henry Osiecki.; Laugh with Health, Manfred Urs Koch.


[1] Source: Nutrition Almanac; John Kirschmann and Nutrition Research Inc., Visual Textbook of Nutritional Medicine; Igor Tabrizian

[2] Foods listed are generally low in copper as this mineral tends to accumulate in the body to excess.  I have excluded foods that may be high in one of the required nutrients but also have a reasonable level of copper.  Some nuts for instance are high in zinc and vitamin E but are also high in copper as is beef.